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CrossFit WOD, April 4, 2018

CrossFit WOD, April 4, 2018

180404

Warm-up
Run 600M (stick together)
10 PVC Pipe Pass Throughs, Shoulder Stretches, Pec Stretch, 25 Shoulder Press
10 Shoulder Shockers ea.
10 Ys, 10 Ts, 10 Ws

Hang from bar :30 x 2
3 x 8 Lat Activations

Demo Pull Ups

Warm Up movements for WoD post Pull Ups

Weighted Pull-ups (5 5 5 5 )
DON’T GO HEAVIER, warm up to a weight and then do it 20 times (4×5)
Metcon (Time)
RX:
90 AKBS 72/53
60 HRPU
30 Burpees

RX+:
90 AKBS 72/53
60 HSPU (heels touch each time at top of rep)
30 Muscle Ups

*Cut Off Time 15:00